ChalkBox Training – ChalkBox Group Class
Warm-up (No Measure)
200m run with medball, Then …
3 sets of 10 KB Swings, 10 push-ups, 10 sit ups, 10 lunge steps (5R/5L), 10 air squats
Skills & Drills
Spend 10 minutes working on single arm kettlebell snatches. Be deliberate about not letting the kettlebell slam onto the wrist! Perform sets of 5-10 per side.
Front Squats (6 Sets of 3 Reps)
A1.) Front Squat or Front Box Squat – 6 sets of 3 reps, same weight across, 80-90% of max if doing front squat, 65-75% of max front squat if doing box squat.
Single Arm DB Press
A2.) Single Arm DB Press – 3 Reps on each arm for 6 Sets
“I want it that way” (AMRAP – Reps)
For reps. 3 rounds
1 min dumbbell push press -two hand- (Health: 15lb / Athletic: 30lb* / Performance: 45lb)
1 min toes to bar (Health: hanging knee raise, 2 reps = 1 ‘point’)
1 min single unders (2 single unders = 1 “rep”)
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 180 – 240 reps, about 65 reps per round. Scale Up: Double unders
Coaching Tips: Plan on breaking things up into smaller chunks each minute because these are high rep movements that can blow you up fast [if you try to go unbroken]. Keep the belly tight as you do the dumbbell push presses to avoid hyper extending the low back. Use small fast sets on the toes-to-bar. Go ‘for broke’ on the jump rope because you can get a lot of points here.
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